Resistance bands look simple, but their ability to create constant tension through a movement makes them one of the most undervalued tools in training.
They’re joint-friendly, portable, and incredibly effective for building mobility, strength and activation.
Athletes love them, not least our very own Anthony Watson.
The England rugby star - and 4CAST member - used bands during his rehabilitation from injury.
"Bands helped me rebuild confidence in my body," said Anthony. "They let you train strength through control, not just load.
"Even now I use them before every session - it wakes everything up.”
Sports physiotherapist Liam Rodgers is another fan, and he laid out the science behind resistance bands.
"Bands create variable resistance - the more you stretch them, the harder the muscle has to work," he said.
"That’s ideal for activating stabilising muscles that often get missed in traditional lifting."
Now it's over to you.
Resistance bands are ideal for warm-ups, prehab, mobility days and travel training. So here's a 10-minute total body band session for you to try:
1. Glute activation: lateral walks (90 secs)
Place the band above your knees. Stay low. Step wide.
2. Shoulder stability: band pull-aparts (60 secs)
Keep your arms straight, and pull to chest height
3. Core engagement: pallof hold (60 secs each side)
Hold the band at your chest, and resist rotation.
4. Lower body strength: split squat with band assist (2 mins)
Place the band under your front foot, with handles above your shoulders.
5. Upper body push: band chest press (90 secs)
Anchor behind you, and keep a slow tempo.
It's quick, effective, and requires zero equipment. And that's perfect for December when motivation drops but consistency matters.
